This went well albeit slow. Glad that is was actually cold today ( long sleeves gloves and hat cold), it always makes it so much easier. But the ruck felt good, the knee felt good and lungs felt good. My legs however are obviously weaker from lack of this extra day.
Shocking how quickly they fall off, as I've noted before but man it's crazy
Writing this Friday morning and calf/knee is 100% normal. thank g-d
45 lb ruck
6 laps
60 min
ave speed 3 mph
Salomons
BW 173.8
BF 13.7
I thought I was recovered enough from Mondays grindfest to push through 175 x 5 x 5 but obviously not. Pretty clear from the first set, where I got the first 4 good but lost my balance on the fifth rep. I repeated it but it was downhill from there
This went way better than it could have, I was dead beat today, almost sleepwalking. But I wanted to stress test this new starting position and while it wasn't even close to perfect , it worked. Whenever I an press 220 ( even just to 7/8 lockout) it's a good day
Especially weighing 172!
Just not very focused at all and had trouble "feeling" my legs, in a tightness sense. Kept shifting focus to upper body
Also good news, calf/knee really good after yesterdays ruck so I'm on the right track for that too
Two things
I HAVE TO LOCK THE KNEES ( that's the whole reason for this new upright stance, it should be much easier to lock and hold than bowing back, but it was the first time with real weights so I rushed a bit. But the lock is KEY
SPOT THE X ( I missed 205 first time out as I just threw my head but lost the X and the bar went in front
Lesson learned
135 x 1
155 x 1
175 x 1
195 x 1 Not as easy or light as it should have been. Plus freakin' cold in the garage
205 x 1
215 x 1
220 x 1I think I might have this calf/knee thing figured out. Switched back to the Salomons but more importantly figured out how the femur/tibia screwdown mechanism is supposed to work FINALLY! and I think that might have done the trick
Concentrated on internal rotation of the femur during the support phase of gait and it seems to work perfectly. No issues afterward either
If this holds it's a game changer. All the tight muscles surrounding the calf/knee have released. I KNEW the fibula wasn't tracking right but didn't know how to re set it. Now I do
45 lb ruck
8 laps
9300 steps
1:25 ( lots of stops to check)
no squat stretches
ran out of time but next week 10 laps AND weighted ruck on thursday again
BW 174
BF 14.1
Solo workout today and little sleep ( and LIGHT) but wanted to get back to full volume so I did. It wasn't easy but not too hard either after I started thumping my abs in between sets to release the tension and get my back to relax
Zercher squatting that 40 lb dog fifty times a day ( especially in the middle of the night) is making me more functionally strong but killing my growth and making everything even more tight!
As jocko would day GOOD
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20 sets
40 min total Not bad power actually
So I did five strong laps today with the Salomons with 45 lbs and NO PROBLEMS. We'll see Sunday with the long one but this was great news, that all I need is shoe change. Will see though
Also I think I should go back to weighted thursdays as well. Too big a jump with just one weight day I think
45 lb ruck
5 laps
2.5 miles
7152 steps
BW 173.8
BF 14.3
This went as good as I could have hoped. Got plenty of practice with the new start position and it worked perfectly every time. even at weight
of course the true test is next monday with heavy weight but man it feels right
I was tired ( up four times last night with dog and cats) and pretty sore from monday so it was an even better day
Press
175 x 5 x 5
This is the start position I've been looking for. I can stand up straight, totally focus on locking my knees and glutes without worrying about losing balance and get as fast a start as I want, as long as I spot the X!
Next the loaded bow position works great from the top down and really is the drive position
Very excited about the possibilities
24 kg swings 5 x 8/8
Floor pushups
3 x 45
great day!
These went kinda ok, missed two of the reps ( 205 in the first rung and 210 in the second) before doing them over but I think I figured out how to get into my "grind" position ( loaded bow) without starting in it.
True to form I didn't get it until after the work sets were done but I did a few and I think it has promise. I've tried this before and it didn't work then( bar got pushed forward as it did the first time I tried it today but THEN I realized I should try spotting the X on my ceiling and MAN did it fly!
If I can learn to start from a completely vertical position it will be the game changer
the five rep sets are working to strengthen my bow/drive position but it doesn't help the start and, with the work weights so light in 5x5 I can make a mistake and still easily correct.
So, it helps one issue but not the most important one, the start.
This may be it though:
Surprised this went as well as it did, as I haven't had a ruck on my back for two weeks and missed last sundays' long one altogether. Plus I was expecting more physical trauma from yesterdays heavy swings but no, all was good.
But it was still slow and sloggy. A crisp 34 degrees this morning which was perfect but it took my 5 laps to really warm up and get going
Also put back support squat stretches in the mix each lap and they got better each time. Definitely need to keep these in there for leg strength as well as knee/hip ROM
Right calf held up well but I can tell not doing my single leg KOT Soleus raise is hurting me. Soleus tightened up again after and I'm sure it's because it's not strong enough. Also. more shin raises.Now I know for sure
45 lb ruck
9 laps
6 squat stretches
1:30 exact for the 9 laps plus come and go time
BW 173.8
BF 14.1
This workout had me worried. I really really spent time focusing in my technique and pre training prep.It paid off well. this was as good a session with these bells as I've had.
Made sure to stay in my legs and the balance was much better. Great prep warmup too and a good nights sleep didn't hurt at all
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 4/4 x 7
Goblet squat
20 kg x 5
24 kg x 5
32 kg x 5
not as deep as I would like but haven't done them in a year at least it seems
BW 172.8
BF 12.3
W 57.1
Got out earlier today and it was beautiful; cool, crisp, overcast
I was fast too, 6 laps, 3 miles in 43 min. Not hard at all to hold that pace either. All parts felt great and have made sure to work my anterior tibs every day. That does make a difference
3 miles
43 min
4+ MPH
BW 172.4 !! damn
BF 14.5 dehydrated?
This went great. Perfect time to back off as I was sore in the front delts from the missed heavy reps on monday
But this was light enough to really focus on technique across the board
24 kg swings 5 x 8/8
strong
Floor pushups
3 sets of 45 ( hard but doable)
BW 174.2
BF 14.1
Again, pulled this one out of my butt. Pleased it went so well considering all the parameters and that I haven't touched this weight in a month
Not perfect but way decent and the third set WAS pretty close to perfect
Still need a lot of work on timing and balance between the takeoff and knee lock but when it hits it flys
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1 strong
215 x 1 not perfect but made
215 x miss rushed the lockout and lost balance backwards
215 x 1 best rep all day
BW 173.8
BF 14.2
ate up in the morning and was 174.4 right before workout
Pulled this one out of the fire.
Poor sleep ,up three times for various issues
35 degrees in garage. freakin cold
Had to watch ( and listen to) the doggo while we trained. Not the best focus but got it done semi strongly
Got to take hot bath and stretch though and that helped
One arm swings
48 kg x 10 x 5/5
these actually felt ok. really stayed focus on keeping the load in my legs and initiating and completing the move from my knees. that keeps my balance the best it seemsNot quite the height I would hope for but all things considered not bad
ATG split squats
4 x 8/8
decent but had to use voodoo floss on right knee as it mal positioned on thursday from me over demo'ing quad stretch.
I got it back in place when I got up this AM but the floss helped
this is definitively responding and ROM is increasing
laterals rear delts as usual 3 x 10 15s
BW 172.4 fuck!
BF 12.5 Bath
W 57.5
lean though :)
One of the best yet. Very cool, overcast day. Almost cold, ALMOST time to wear long pants. But not yet
But perfect walking weather and today was fast and easy and strong
I actually never really thought I could get my walks to generate the same feelings of 'floating', effortless movement and feeling like I could go as fast or as long as I wanted to but the last month or so of thursdays walks have changed my mind
Especially today.
SO strong and fast I couldn't believe it
6 laps
44 min
3 miles
14.5 or so min per mile.
4+ MPH
can't ask for more than that
BW 172.8!! yikes
BF 14.0
Perhaps the best press workout I've ever done, including my two plates 225 lb press!
This just went perfectly from start to finish with the best focus I've ever had in the press and the most adherent to the same technique from start to finish of the workout
I almost can't believe I did it; nor how strong and focused it was. It was like a dream of a perfect workout.
But it's real, I actually did it. Each rep was almost identical as was each set. AND I didn't blow it by messing up the last set as I am prone to do
Just pure joy. Plus, it wasn't that hard
My cues were
1) set up in front of the bar
2) breathe
just before each set I thought to myself " attack it" and I did
It was cold and damp and I went straight from client to garage without my normal bath but I was so cold I decided to take a very very hot 5 min shower thinking it was better than nothing and it was way better. Almost as good as a bath
I will use this technique this winter on Wednesdays
65 85 105 x 3
135 x 3
155 x 2
165 x 1
175 x 5 x 5
Wanted to repeat last weeks workout, thinking I could do it stronger and save a little for Wednesdays bodyweight 5 x 5. And while it was a little bit better it should have been mo betta. BUT I think I found another piece of the puzzle
Setting up in front of the bar is correct ( Ed Coan setup), locking the knees is correct BUT I need to lock the knees keeping them also in front of the bar. If I just lock them back it's easy to shift the weight to my heels and put me off balance
Also , locking then going works best IF I really lock them. It's a risky technique.
Press
65 85 105 x 3
135 x 2
155 x 2
175 x 2
195 x 1
205 x 1
210 x 1 x 7
sets 1,3,7 shown
And by that I mean I was on my phone trying to get things done as I also rucked. Not the best combination to do but at least both got done
Have been backing off the shin raises to let the crack in my heel heal ( lol) and I could tell I need to get back on them. My right arch and calf was starting to talk to me at the insertion of the anterior tib and as soon as I did some it release. Picky little bitch
45 lb ruck
8 laps !
1:25 ( all the stops)
1:35 total on feet
9500 steps or so
Legs felt good but head totally distracted.
BW 174
BF 13.3
This was decent. While not my best it was solid. Body felt good, groove felt solid and had decent sleep; although tons of stress lately across the board.Actually thought I had a cold last night but woke up ok Overall very strong.
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 5/5 x 12 sets
ATG split squats
3 x 8/8 best knee ROM yet
Left leg pistol focus on depth
2 x 3 left leg only
Laterals/ rear delts with 3 x 10/10 15s
BW 174.8
BF 11.9
W 58.9
A very fast and solid outing. Felt light and loose from the start with no physical issues for a change except for a sore right big toenail ,lol
Perfect fall day, cool and crisp and I was happy to be out there
6 laps in 44 min, basically 14.5 min miles for 3 miles with no stops
This is as close to as I've felt to back in the day when I could run well and my body would just go on autopilot. I'd be sitting above myself watching myself run (walk) . One of the best feelings in the world!
45 lb ruck
6 laps
3 miles
44 min
BW 174.8
BF 13.9
Fucked up start, almost didn't start at all but ended up good, with a minor flaw
Schedule mess up left me with the pup right at the start of training time and zero guarantee he wouldn't howl his head off in the crate or with us in the gym. Turned out better than expected but I was ready to cash it in and just do it another time
But we got started and Nick took control of doggo and it all went well
Made three solid sets of 5 and four started off strong when I banged the rail on the 4th rep but still recovered but did it again on the fifth and lost it forward!
There went a perfect 5x5 but I took the fourth set over and made it then made the fifth on the sixth set!
I will take it
set five listed above is actually set six
Next week will be bodyweight for 5x5 and really decent feat of strength
24 kg swing 5 x 8/8
Floor pushups
50
45
35
tri's got cooked
BW 174.8
BF 13.9
This could have been a disaster but ended up pretty decently. 175 felt freaking heavy although 195 moved ok. then onto 205 and a miss with soft knees. Great. Another night of broken sleep and 173 lb bodyweight and I didn't exactly feel strong or powerful
Pulled head out of ass and 205 for the second set moved ok
Then, onto 210 for some pretty decent sets
Strong one today, again. calf/knee is basically normal with slight occurrences of tightness. It stretches out quickly now. slant board calf stretches and shin raises are making a differences
9 laps although I could have gone 10. It wasn't easy but not hard either, just not fast at all
4.5 miles in 1:25 plus the walk to and from the park
45 lbs
9 laps
10,950 steps
no squats but stops to stretch and unload pack each lap
These went well. On my way back to 20 sets of 5/5 and the full 200 reps for this workout. So much better those, in terms of suffering but also quality of reps and power out put using 5s instead of 10s
Working off little sleep again, this time from the cats waking me up. not fun at all but it got done
Going back to the break at the knees technique then aim for 7 oclock on the floor clock position really keeps the load in my legs and off my back. very strong. height was decent too
one arm swings
16 kg 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 17 sets
ATG split squats week 4
getting deeper each week
3 sets of 8/8
Left leg pistol 1 x 5 with front spot deeper also
Really good one today. Great speed, the calf/knee felt normal before and since and pace was consistent for all six laps
Body weight fast walk
6 laps
3 miles
45 min
3rd lap= 7:13
6th lap = 7:00
14 min miles for 5 k isn't bad at all. Gait felt really good and fluid and legs and lungs felt great
So happy to have turned this from my least favorite training day to one of my most looked forward too
BW 175
BF 13.7
perfect fall weather for Thanksgiving
This went very well. Almost perfectly. Until I banged the rail on the 5th rep of the 5th set and lost the groove. THEN took the single and overpushed it and had to bail!
But I retook it as a 6th set and made it so it's technically a real pr lol
160 press
4 x 5
1 x 4
1 x 5
set one
this was one of the best first sets of a five rep set I've ever done. Usually it takes a few set to find the groove but it was right there from the getIt's the setup and I was thinking of it like this
1) 'Ed Coan' set up
2) lock
3) hands
Still could hold the knees locked tighter but it was ok. The 'Ed Coan' setup is the key. It's a perfect visual for me as I can easily see Ed SQUEEZE himself under the bar for the squat, finding perfect leverage BEFORE he unracks the weight
I have to do the same thing and unrack in FRONT OF THE BAR, Then lock knees and hold it before I drive
Really have to take my time getting locked in before I unrack the weight. this is KEY
set three
this went great. Next video was set five ACKthen set six to finish five good sets and a single at 175floor pushups
3 sets of 40
( strong!)
BW 174.4
BF 13.7
Decent day, all things considered( coming off super heavy swing weekend, hard ruck, not enough sleep, non stop puppy stuff) but still made a fundamental error- NOT SETTING UP IN FRONT OF THE BAR TIGHT ENOUGH BEFORE UNRACKING THE WEIGHT!
Damn it, took me eight sets to figure it out. Getting what I thought was a good knee lock but was still shifting back on my heels and the bar going slightly enough forward to slow it down
Have to really take my time on the set up ( Ed Coan style setup) and make sure hips are locking in IN FRONT OF THE BAR before I unrack it. And then the knee lock sets the stage
Glenn said I looked too vertical on the setup and I didn't know what he meant. Now I do
Still, over all not bad 10 singles with 205 it 90% of my PR.'
Wt Pushups
BW x 10
53 x 10 x 3
One arms and rear delts 3 x 10 20's
BW 175.2
BF 14.5
This went well. Very cool crisp clear morning and even though I didn't get enough sleep, it was enough.Calf/ knee was feeling normal with no physical issues from yesterdays heavy swings. That's great. I think the leg/quad dominant technique is definitely the way to go
45 lb ruck
9 laps
1:25
11,335 steps
No squat stretches ( thought about it but stop and stretch each lap)
BW 175.2!
BF 13.9
This went better than expected. Not bad at all considering the last couple months.Calf/knee is for all purposes healed and that is HUGE. No extra prep needed and it behaved well thank g-d
Re focusing my technique back to breaking at the knees first and using legs not hips is what is making the big difference.Some, but not all, the weight on ball of foot keeps my legs in the swing more and this is what I need to keep these big bells close in
Plus going back to aiming the bell to "7" o'clock on the backswing encourages more leg drive as well
Can't forget that again
One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 8 sets
Solid one today. Went back to Salomons for the work day and the walk to see if that makes any difference in the calf/knee and not sure if it's the cause but things were fine after the walk. Wearing the Macv1s today and see if that changes anything but it seems like the calf/knee issue has mainly resolved.
I think the shin raises have made the most difference along with super stretching the right hamstring
bodyweight walk
6 laps
3 miles
48 mins
about 7:30 per .5 mile
BW 174.8
BF 14.5
This went GREAT! Especially after virtually no sleep last night ( puppy). But the technique was right and I could do it! fantastic news
The key is making sure my knees are LOCKED after unracking. And not just cursory but SOLID locked for sure. The issue is NOT falling back at all or else the bar goes out in front
SO THE TECHNIQUE CUES:
1) SQUEEZE IN (UPPER BACK)
2) SWING UNDER
3) LOCK KNEES
4) HANDS
5) HIPS
Bodyweight was light too
Press
160 x 5x5
This went great! way better than expected, especially since I was super light this morning, 173.8. Can't remember when I was under 174 but the technique held good even though I rushed the first 200 set
warmup went well up
135 x 2
155 x 2
175 x 2
200 x 2 All Time PR rushed this a bit as it was a bigger jump than usual and I never do doubles this heavy but it got done.
Everything was fine from yesterdays session except for a wee too much wine.Good thing a brisk ruck is the best thing for a hangover, kettlebells be damned :)
Knee/ calf was fine and body overall felt decent, tightened up a few hours after but overall
45 lb ruck
9 laps
1:25
no squats
11,187 steps
all systems go. popliteus and hams a bit tight now but they'll release. thank g-d for voodoo floss!
BW 173.8
BF 13.8! too light!
More than a decent day but definitely not my strongest. Still down a few pounds from the constant work with the puppy, less sleep and slightly less food. Under 175 for the first time in forever; not a terrible thing but doesn't help power much with these big boy bells
Height more than acceptable but not as high as wanted. No worries though, just noting
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44kg x 3/3
48 kg x 5/5 x 5/5
ATG split squats
seems to be getting better but not really sure. It's good for my calf/knee though, that's for sure
Not sure how much lower it's going but...
Really good one. The calf/ knee has been feeling quite good of late and it performed very well on todays walk. Was going to ruck up but I have the 48 kg to do Saturday and really didn't want to spend all day tomorrow unlocking it if it tightened so I went ruckless
And it was fast, light and easy with room to spare. And now hours later it's still good. Yesterdays Reverse step up didn't mess it up either, which I was afraid of
SO nice to not feel like I would be a gimp again!
6 lap walk
47 min
3 miles
unbroken
BW 174.8
BF 13.9
This worked out exactly as I hoped it would. The form came back quickly, it is the correct form and doing five really keeps my weakest muscle on high tension for 12-13 seconds which is a long time. THIS is what built my base
Plus, as hoped for, I was stronger in this when I left off. All those max effort singles might have deteriorated my form over the years but it did give me some serious raw strength
Breathing is only an option at the top of the rep, a quick exhale inhale and lends itself to a hold at the lockout. all good
Press
65 85 105 x 5
135 x 3
155 x 5 x 4 sets
160 x 5 x 1 set
160 x 2 x 3 sets
Fucked up workout. Bad sleep, knee back to tight and 'sciatic' ( weird) and just overall beat with this puppy, the cats and knee pain. Haven't' had to manage pain in so long and man I didn't miss it at all. Got to get on the other side of this because I really don't want this in my life again no matter what I have re arrange or drop or add to the life
But as fucked up as I felt- basically lost in the press- AGAIN, it wasn't too bad. Two singles with 215 5 with 205 and a decent push on 225
But it's clear to me now that I've lost the big base I had, and rode along with, the 5x5's I did for years. Two many singles has left me without a decent groove
Trying to think of how to build better leg holding strength for the start of the press and it dawned on me: DO SETS OF FIVE AND HAVE TO HOLD THE LEGS AND GLUTES TIGHT FOR 30 SECONDS OR MORE FIVE TIMES and that will build ( re build) leg hip strength
Rested and stretched hammies each lap for the first six then the last three no rest. that's when things got smooth
Knee/calf felt almost normal starting and throughout most of the session with just a little tightness at the end. Definitely could have done one or two more easily but smart move to stay at 9
Tightened up a bit a few hours after and it's always sitting that brings it out. Opens up but irritating as fuck still
Medial upper calf. Sartorius, semimembranosus, soleus Getting better but this is just weird to me.
45 lb ruck
9 laps
1:25
10,789 steps
30 seconds backwards walking 4 x
No squat stretches
BW 174.8
BF 14.9
44 kg One arm swings
16 kg x 5/5/ x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 5/5 x 12 sets
120 reps
11,640 lbs
ATG Split squats| week 2
Better than last week. Didn't hyper focus on locking back knee and it was easier. Focus was on knee over toe. This could take forever to get the hams covering the calves tho but that's ok
Used Voodoo floss on right knee for first three sets then none on last set
either way was fine
Wanted to see how the calf/knee would hold up with no weighted walk so no ruck today. Walk felt great, didn't push the speed too much but still pretty quick naturally
Perfect weather and everything felt solid in the lower body
tightened up later but in a a different place. Still convinced it's bones moving around and not stable causing these issues as it will disappear as quickly as it arrives
Overall MUCH better every week
Fast walk
6 laps
48 min
bodyweight
BW 176.4
BF 14.5
Just felt sluggish going in.Slept well but was on and off the floor with Walker all afternoon and evening yesterday and my right shoulder felt it. Just a wee bit sore and achy all over. Flat maybe adrenaline crash?
Either way nothing bad but just no zip. The cues worked well but being tired I think " load the legs" turned into "stand on the legs" and not pre load the shoulders arms but NOT LOCK the knee. I have to get that stronger
Calf/ knee issue much better but not perfect. But way better. 'Load the legs, bar to face' worked well too. Just have to perfect it
sets 2 and 5 on 195
then 180 lb press x 1 x 4 sets with long hold after unracking
solid but shoulders tired
24 kg swings
5 x 8/8
good
Reverse step ups
4 sets of 8/8 ?
wasn't quite sure of ideal form but now I am. Was worried too much about hip forward position instead of focusing on just letting the knee move forward first
Legs feel very very weak here
Floor pushups
2 x 20
BW 176.2
BF 14.5 dehydrated
Working off of two hours of sleep( new puppy and calf tightness) but hit the best presses I've done on a heavy day in forever. The cues and re timing worked great and I should have had the 225! Just needed either some more starting speed or a little more gas in the tank but the line was right! for a change
Reading Brooks Kubiks great book on old time classic pressers lead me to this cue : keeping the load in the lower body and NOT having too much tension in the arms! Let the legs hold the load. This worked so well for letting me really focus on keeping my knees locked out at the start
I think having too much upper body tension made it harder to keep the legs AND arms/shoulders tight and the legs lost out
This way I could just focus on holding the weight with the legs/hip and then putting the arms into action when I drove my head and bar back
VERY VERY happy with this effort. this could be a great breakthrough. Already can't wait for Wednesday~
press
65 85 105 x 2
135 x 2
155 x 2
175 x 1 really focused on holding the weight with the legs, not having excess upper arm tension made a difference it seems
195 x 1
205 x 1 fast!
205 x 1 fast
205 x miss weirdness
205 x 1 x 4 more sets strong!
wt pushups
bw x 10
53 x 10 x 3
one arm laterals
3 x 8/8 20
bent laterals
3 x 10 20
BW 176.2 not as bad as expected given how little I ate yesterday
BF 14.0
This went very well. Woke up feeling good in the entire leg and had a decent sleep so things went well except my left ant tib tightening up ,lol. No biggie just irritating. Never NOTHING. I like to feel NOTHING
Took about 40 min to warm up then the last 20 was good. Could have done more easily but wanted to see the results
Drove about 5 hours in 6 to go get my new pup, Walker, and the leg was decent til the last hour when everything started to tighten up. But nothing abnormal
45 lb ruck
6 laps
3 miles
55 min
BW 176.6
BF 13.9
Really really really strong one. So surprisingly too as all day yesterday the calf was tight again. In the medial part( thinking inner plantaris/popliteus/medial soleus
Insertion of what I think is sartorius lit up too. fucking irritating. Checked piriformis and hit gold. all tight and gritty. Released that and knee felt WAAY better. Then did some voodoo floss supported squat stretches and go a great fibula adjustment and it felt normal ever since.
Held overnight and into the workout
Focused on breaking first at the knee as I enter into the backswing( as I was forever then- ? I started hinging more) and that felt great. Lock the knee, then break at the knee and re lockout on the mid foot NOT THE HEEL
Great height and power and legs and lungs felt great on the platform. Easy 2 min rest/sets no problem at all
Will do 18 sets next cycle as I should have done 17 today but have a long day in the car tomorrow
ATG Split squatsLaterals/rear delts
3 x 10/10 15s
BW 176.2
BF 12.6 (bath)
W 58.3
Took the calf and knee for a real trial run with the pack today and all went well
The first couple blocks actually were a bit wonky and had me a bit worried but once I got on the sand the leg started feeling good; normal even
But that damn ruck felt heavy and hell and I could feel every pound of it in my legs! Shocking how fast my legs get week but in one way it makes sense. I didn't walk normally much less loaded for over two decades so it shouldn't be a surprise; those few years of running, tri's and ultra training really weren't as long as I imagine them to be, overall
So it was a slow one but I made all six laps in 55 min so that's not bad, especially with a ton of short stops. No squats though
When I got home it started tightening up just a bit, especially near the achilles (?) but the single leg prone stretch worked like a charm, as well as some time with static hold on the slant board
It wasn't too slow either as the phone shows speed between 3.2 and 3.5 mph.
Probably do another 60 min this sunday as we are driving to merced to pick up Walker and I don't want to be gimping. Plus another two hour drive right back home
45 lb Ruck
6 laps
55 min
7870 steps
BW 177.2
BF 13.5
This went great, after a few experiment
Started off with the 'load the bow' technique and felt right away this wasn't going to work. No 'trigger' to pull to launch the bar. I went up to 175 for a single. so so. switched shoes to inov8 heel and still no go so switched back to adidas powerlift shoe and was great
then went to 195 and tried load the bow and meh, then went to latest technique
1) load glutes
2) drive the head to start press
but then added
3) drive the bar BACK as I drive the head and it was magic.
Load the gltues
drive the head
drive bar back
this felt fantastic. then, up to 200 for another five singles and these were even better
Knee/ calf is feeling normal now and it seem the hamstring stretch is keeping the fibula in place. Will see tomorrow after the ruck. think I will take the pack out for an hour and give it a real test
24 kg swings
5 x 8/8
green band pushdowns
3 x 20
BW 177.
BF 13.9
Pretty good one. Missed the 225 but energy was good, mental was probably as sharp as it's been in months, agressive into each set and focused. Still not sure of the best technique for me but I can hit 215/220 any number of ways it seems
But not 225. I did not wait long to press after the unrack and probably rushed too much( which helped knee bend) but speed was better.
thinking about "load the bow" again but in that technique speed suffer. If I rely on speed mainly have to hit that line perfectly or it's off and that's not that consistent
I'll play with it wednesday
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast
205 x 1 meh
215 x 1 decent but not fast or perfect
wt pushups
bw x 10
53 x 10 x 3
One arm laterals
3 x 10/10 with 20's first time doing 10's in forever
bent laterals
3 x 10 with 20's
BW 176.6
BF 13.6
It's finally raining again! It seems like it's been forever. Light rain for the walk so I went out with no ruck and it was perfect. Perfect sky, perfect rain, perfect breeze and my legs felt fast and loose.
This was the closest I've felt walking to the best I felt in the flow when running. I could get used to this no ruck walking but I've got to ruck up once a week for sure. But this light and fast stuff is fun for the first time. What a thrill to move so fast again!
Went for 9 laps in a 1: 25 and that was the perfect length too. Good speed throughout
BW 176
BF 13.6
This went very well Better than I even hoped. Bell height was significantly better than last month, but then again, last month I was right in the middle of the calf/knee issue but here's the comparisonDefinitely have to make sure I keep my heel DOWN on the ascent as I felt it come up on my 8th or 9th set on my right side and immediately felt the right rec fem tighten and I remember there was a cramp on my calf last time I did the 64 kg new bell that could have been the original injury.
Had no idea the bell height was so good. Couldn't tell one but
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10
100 reps
13,000 lbs work
ATG split squats
Right soleus is basically 100% better thanks to the single leg soleus raise from ATG system. How cool.Been using knees over toe protocol very gingerly as I don't want to over do anything but i love it already
Added in some backwards walking today on my bodyweight walk and it's tough and good. Again just four 30 second segments so I can asses things tomorrow
Not a super fast walk and legs were sore overall
Walk
6 laps
50 min
4 backwards walk segments 30 second
ATG protocols after
BW 177.6
BF 13.6
Really solid day. Everything moved well and technique held well. since opening up my grip didn't really help my elbow flare I moved it back in and thing went well
The two big keys today were
1) flex glutes after unracking then almost immediately
2) drive head back to initiate press
If I wait too long after locking in I seem to drift back to my heels which makes the bar push forward so that's no good. It's best if it's : glute, then head drive immediately
If I press the bar THEN drive the head it seems the elbows flare too. Aim for the face, get our of the way
Press 195 x 1 x 10 sets
The knees over toes soleus raise seems to have unfucked my calf for the most part and that is making life much easier too, on all front! Along with the shin raise and generally just moving from the knees again
24 kg swings
5 sets of 8 good power
Green band pushdowns
3 sets of 20
too lazy to do pushups; we'll see if this irritates my first rib again like last week. feels good now
BW 177.6 !!!
BF 13.3 !!!
This was ok, Not bad at all but not what I want. Glutes were tight, hips were driven and damn elbows are still flaring out at odd moments
Of course I then realized I am NOT really concentrating on keeping my elbows in so I might try that ,lol. But I felt strong but not in great position.
Also thinking of trying to pre load the bow like I used to. the only two times I made two plates I used that technique not to mention the other 3 times I made 225.
Will see
Press
65 85 95 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1 start of not so fast
205 x 1 x 4 meh
the 1st and 3rd sets not videoed were actually better
3 x 53 x 10
one arm laterals
3 x 10/10 with 20
Bent laterals
3 x 10 with 20
BW 175.2
BF 13.6!
Could have been extra long too. Not sure what happened
Felt great getting started. weather was perfect. cool and overcast and legs felt good. That didn't last long
Legs started getting heavy pretty soon but knee and ankle felt ok
Then my right big toenail started bugging and lateral part of ankle did too. Fuck. tired of this shit. Asymmetry on phone read ok and I didn't feel uneven just in irritation pain. so far
No squat stretches til one at the very end. It was a slog. Then I thought I forgot to flip a ranger bead but it seemed like I was on 7 instead of 6 ( according to average speed and elapsed time) so I went with it. "
Then, when I finished all 12 laps phone read 14, 480 steps which is 1000 more than usual. weird as hell
Back of knee ok unless I sit then it tightens
45 lb ruck
12 laps
14,280 steps
2:05 min
2:10 total
BW 175.4
BF 14.5
might just go to one hour next week and see how that feels. I'm frustrated not being able to figure this out
This was a good one. More nervous than I have been in years with heavy bells again, just don't want to tweak anything, which is a shitty attitude to have going into heavy anything. Trying not to get hurt makes it easier TO get hurt. BUT you also have to listen to what your body is telling you.
Hard to walk that line
But it went well. nothing tweaked, swings were strong, power and height decent and groove felt natural
48 kg One arm swings
16 kg -44 kg 4/4
48 kg 10 sets of 5//5
Pistol practice ( left leg only)
3 sets of 8
Green band TKE right leg only
3 x 20
this approach might work. left quad is still smaller than right and that right side pistol never felt right
side laterals/rear delts
3 x 10/10 with 15s
finally back to 10's not 8s again :)
BW 175.4
BF 12.4 ( bath)
W 58.4
I was
Today was even faster
6 laps in 42:43 so if its a .5 mile lap it's 14.33 MPH
if it's .6 it's 11.94 MPH
Makes sense it's .5 . I don't believe 12 min miles
BUT I did it again and while it was harder than last week. ( left shin a bit tight) lungs and tempo were solid
Average about 7:10 per laps that's smoking, especially unbroken! very happy with this
And I got faster each lap too so that's solid too
BW 176.6
BF 14.1
I definitely like no ruck thursdays :)
This went way good. Had to abandon the new setup and just try to roll the bar into me with even hands as it wasn't working and distracting me. Couldnt even get the bar centered under the "X" even.
Once I went back to the old set up things flew.
1) Spot the X on the unrack
2) Flex glutes
3) Hip drive to start the press ( and KEEP glutes tight!)
It flowed very well once I got into set 3 or
On set 7 I didn't drive hip enough and elbows flared. Imagine that
This went well.Not perfect but very well. First off my shoulders are fine and my right wrist which was wonky for a few days ( I guess because of the elbow- from the press) decided to sit back into place thank goodness.
Right calf is still tight as fuck and pissing me off but it's the calf, not the knee
Grip width worked well but still have to attend to a new setup, the old one allows me to loose the grip as roll the bar into my chest and I hit a few uneven reps so I have to change that BUT overall the groove was solid
Locking the glutes in after I unrack and spot, then driving FROM the hips WITH the glutes kept tight is the trigger to start the press
A few reps I didn't drive enough a few I let glute tension go after the press but overall went well. Have to also make sure to think in terms of a 'back stop' on my rear lean.I have to brace if it starts to go too far and that worked well too.
these are sets 3 7 and 11
3 x 10/10 with 20
bent laterals
3 x 10 20
BW 175.2
BF 14.8
Started off with 16 kg swings in sets of 10/10 and I am really digging these now. I love how light they are as opposed to bells that can te...
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